Vegetable and Lentil Stir-Fry Casserole

This Vegetable and Lentil Stir-Fry Casserole is a hearty and nutritious dish, blending vibrant vegetables with protein-packed lentils for a satisfying midnight meal. It's easy to prepare and packed with flavor, making it a perfect late-night indulgence.

Ingredients

• Brown lentils - 100 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Frozen peas - 100 grams
• Soy sauce - 2 tablespoons
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable broth - 250 ml
• Cooked brown rice - 150 grams
• Chopped fresh parsley - 2 tablespoons (for garnish)

Steps

1. Rinse the brown lentils under cold water and then cook them in a pot with 250 ml of vegetable broth for about 20 minutes or until tender. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.
3. Add the diced carrot, bell pepper, and zucchini to the skillet. Cook for about 5-7 minutes, stirring occasionally until the vegetables are tender.
4. Stir in the cooked lentils, frozen peas, soy sauce, cumin, paprika, salt, and black pepper. Mix well and cook for another 5 minutes to combine the flavors.
5. Preheat your oven to 180°C (350°F).
6. In a casserole dish, layer the cooked brown rice at the bottom, followed by the lentil and vegetable mixture evenly spread on top.
7. Cover the casserole with aluminum foil and bake in the preheated oven for 10-15 minutes.
8. Remove from the oven, garnish with chopped parsley, and serve warm.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, promoting muscle health.
• High in dietary fiber, which aids digestion and helps maintain healthy blood sugar levels.

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